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Nattō vs Arborio rice - In-Depth Nutrition Comparison

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What are the main differences between Nattō and Arborio rice?

  • Nattō is richer in Iron, Copper, Manganese, Magnesium, Zinc, Calcium, Potassium, Phosphorus, and Vitamin B2, yet Arborio rice is richer in Vitamin C.
  • Nattō's daily need coverage for Iron is 89% higher.
  • Nattō has 217 times more Calcium than Arborio rice. Nattō has 217mg of Calcium, while Arborio rice has 1mg.

We used Natto and Rice, white, short-grain, enriched, cooked types in this comparison.

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Nattō vs Arborio rice infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Nattō
7
:
Contains more Iron +489%
Contains more Calcium +21600%
Contains more Potassium +2703.8%
Contains more Magnesium +1337.5%
Contains more Copper +826.4%
Contains more Zinc +657.5%
Contains more Phosphorus +427.3%
Contains less Sodium -100%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 323% 66% 65% 83% 223% 83% 75% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 55% 1% 3% 6% 24% 11% 15% 0%
Contains more Iron +489%
Contains more Calcium +21600%
Contains more Potassium +2703.8%
Contains more Magnesium +1337.5%
Contains more Copper +826.4%
Contains more Zinc +657.5%
Contains more Phosphorus +427.3%
Contains less Sodium -100%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Nattō
5
:
Contains more Vitamin C +∞%
Contains more Vitamin B2 +1087.5%
Contains more Vitamin B6 +120.3%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +84.7%
Contains more Folate +637.5%
Equal in Vitamin B1 - 0.164
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 44% 0% 1% 0% 40% 44% 0% 13% 30% 0% 58% 6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 41% 4% 28% 24% 14% 0% 0% 45%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +1087.5%
Contains more Vitamin B6 +120.3%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +84.7%
Contains more Folate +637.5%
Equal in Vitamin B1 - 0.164

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
20
Nattō
13
Arborio rice
Mineral Summary Score
114
Nattō
14
Arborio rice

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
116%
Nattō
14%
Arborio rice
Carbohydrates
13%
Nattō
29%
Arborio rice
Fats
51%
Nattō
1%
Arborio rice

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Nattō Arborio rice
Rich in minerals ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Arborio rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food is lower in glycemic index?
Nattō
Nattō is lower in glycemic index (difference - 13)
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 4.89g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 1.54g)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $1.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Nattō Arborio rice Opinion
Calories 211 130 Nattō
Protein 19.4 2.36 Nattō
Fats 11 0.19 Nattō
Vitamin C 13 0 Nattō
Carbs 12.68 28.73 Arborio rice
Cholesterol 0 0
Vitamin D 0 0
Iron 8.6 1.46 Nattō
Calcium 217 1 Nattō
Potassium 729 26 Nattō
Magnesium 115 8 Nattō
Sugar 4.89 Arborio rice
Fiber 5.4 Nattō
Copper 0.667 0.072 Nattō
Zinc 3.03 0.4 Nattō
Starch
Phosphorus 174 33 Nattō
Sodium 7 0 Arborio rice
Vitamin A 0 0
Vitamin E 0.01 Nattō
Vitamin D 0 0
Vitamin B1 0.16 0.164 Arborio rice
Vitamin B2 0.19 0.016 Nattō
Vitamin B3 0 1.493 Arborio rice
Vitamin B5 0.215 0.397 Arborio rice
Vitamin B6 0.13 0.059 Nattō
Vitamin B12 0 0
Vitamin K 23.1 Nattō
Folate 8 59 Arborio rice
Trans Fat 0 Arborio rice
Saturated Fat 1.591 0.051 Arborio rice
Monounsaturated Fat 2.43 0.058 Nattō
Polyunsaturated fat 6.21 0.05 Nattō
Tryptophan 0.223 0.027 Nattō
Threonine 0.813 0.084 Nattō
Isoleucine 0.931 0.102 Nattō
Leucine 1.509 0.195 Nattō
Lysine 1.145 0.085 Nattō
Methionine 0.208 0.056 Nattō
Phenylalanine 0.941 0.126 Nattō
Valine 1.018 0.144 Nattō
Histidine 0.512 0.056 Nattō
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Nattō - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172443/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.